Warm Squid Salad - Healthier. Happier.

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Warm Squid Salad
  • 1kg squid hoods, cleaned and gutted
  • Olive or canola oil spray
  • 420g can cannellini or butter beans, rinsed and drained
  • 1 small red chilli, seeded and thinly sliced
  • 3 tablespoons lemon or lime juice
  • 1 tablespoon olive oil
  • Freshly ground or cracked black pepper, to taste
  • 1 iceberg lettuce, torn into pieces (or a mixture of salad greens)
  • 250g (1 punnet) cherry tomatoes, halved (or 3 ripe tomatoes, cut into chunks)
  • 4 radishes, washed and sliced
  1. Cut the squid hoods horizontally to make flat pieces and score with a sharp knife in criss-cross fashion.
  2. Heat a griddle plate, barbecue plate or frypan and spray lightly with oil.
  3. Cook squid until charred brown on both sides. Remove to a large bowl.
  4. Heat beans in a pot and add chilli, lemon juice, oil and pepper.
  5. Remove from heat and combine with the squid.
  6. Arrange salad ingredients on a serving dish and top with the squid and bean mixture.
  7. Serve immediately.

Alternatives

  • Use 150g dried cannellini or butter beans and prepare according to packet directions.

Storage Suggestions

Can be kept in the refrigerator for up to 3 days.

Equipment List

  • Chopping boards
  • Large knife
  • Griddle plate or non-stick fry pan
  • Large bowl
  • Serving dish
  • Medium saucepan

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


403g Quantity per serving Quantity per 100g
Energy 1061kJ 263kJ
Protein 33.4g 8.3g
Fat, total 6.5g 1.6g
— Saturated 1.2g 0.3g
Carbohydrate 10.4g 2.6g
— Sugars 3.3g 0.8g
Fibre 7.1g 1.8g
Sodium 692mg 172mg
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